CPAT Training Day 37

Plate-loaded Hack Machine Squats
360 x 5 (4 sets)

Smiths Machine Bench Press
150 x 5 (4 sets)

Dumbbell Deadifts
50 x 7 (4 sets)

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CPAT Training Day 36

Stairclimber

c V-max 12 weights (32.5 lbs.) 25 mins.

co 10 mins.

5 mins. cooldown

CPAT Training Day 35

Triceps & Chest

Straight bar
90 lbs.
10 8 10 8

Overhead Cable Row
145 lbs.
10 x 4

V-bar
95 lbs.
10 8 10 8

Hammer Strength Chest Press
90 + 90
6 x 4

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CPAT Training Day 34

Hammer Strength Pulldowns

195 lbs. 10 x 4

Lever Bent-over Row

60 lbs. 10 x 4

Seated rows

145 lbs. 10 x 4

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CPAT Training Day 33

Treadmill

Run Walk 4.4 mph for 1 mi.
5.5 % incl. @ .5 mi.
V-max 12 weights (35 lbs.)
Sprint 7.5 mph for .25 mi.

Max 181 bpm
Min 128 bpm

Step ups

12.5 x 18 (r & l) x 3
17.5 x 10 (r & l) x 2
22.5 x 6 (r & l) x 1

Weight 187 lbs.

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CPAT Training Day 32

Triceps lat pulldowns
65 (10 x 4)


Skull crushers
65(10 x 4)

Overhead cable pulls
65 (10 x 4)

V-bar pulldowns
65 (10 x 4)

CPAT Training Day 31

Warm up - Flat Bench 135 x 2, 155 x 2 (10 reps EA)

Bench 185 max x 3 (4 reps)

Partials 135 x 2 (6 reps)

Cable Flyes 60, 80, 90 (10 x 3 sets))

Weight 187 lbs

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CPAT Training Day 30

CPAT Training Day 30

Stairclimber

c V-max 12 weights (32.5 lbs.)

20 mins. co 10 mins.

Weight 186 lbs.

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CPAT Training Day 29

Cable pulldowns
120 lbs. 10 x 4

Dumbbell Deadlifts
27.5 lbs. 10 x 4

Seated Rows
135 lbs. 10 x 4

Preacher curls
25, 35, 45 x 18, 12, 8
40, 50, 55 x 15, 10, 5

Cross Cable Curls
25, 35, 45 x 18, 12, 8
30, 40, 50 x 15, 10, 5

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